What kind of dancing to do to lose weight. General recommendations: how to lose weight by dancing - how to properly organize dances for weight loss at home

In order to lose weight and gain a firm, flexible body, there is no better way than dancing. They improve mood, increase body tone, and promote well-being. So let's look at what dances help you get rid of excess weight.

What benefits does dancing bring?

Dancing is an excellent antidepressant because it stimulates the production of the joy hormone, improves mood, and burns fat. This has a double benefit because it prevents stress from “eating.”

There are a huge number of dance styles and all of them, to one degree or another, affect the body, contributing not only to weight loss, but also to the overall strengthening of the body, rejuvenating. Dance steps strengthen muscles, disperse cellulite, and get rid of stretch marks.

In addition, dancing improves health, has a beneficial effect on the cardiovascular system, lymph flow, and helps normalize metabolism. Thanks to dancing, vital activity increases, the body's resistance to disease, and life prolongs.

Preparatory stage for dance classes

1. Determine a clear motivation for yourself: why do you need dancing, what result should you see at the end.

System is the main rule of dancing. We'll have to overcome laziness and organize regular lessons.
Don’t try to jump over your head, if you have never danced, choose sections for beginners.
If your main goal is to dance for weight loss, choose dances that target specific problem areas.
It is best to conduct classes in a circle of like-minded people and under the supervision of a good trainer.
Remember that each type of dance has its own style of clothing and shoes, so you need to prepare in advance.
Perhaps the trainer will tell you if you need a mat, and don’t forget a bottle of clean still water and a towel.

What dances help you lose weight

Let's look at how different types of dances affect different muscle groups, and find out which dances are effective for losing weight.

Dancing mamba, cha-cha-cha, salsa will make your legs slim, strengthen your calf and thigh muscles, and train your heart muscle. If the main problem is fat deposition on the legs, then these fiery dances are just for you.

In order to improve your shape and make your legs beautiful, you should take up classical dancing.

If your goal is to lose weight effectively and quickly, the best option would be R"n"B and hip-hop. These dances are full of active exercises that involve all muscle groups.

You can get a very feminine figure by doing oriental dancing. In these dances, the muscles of the abdomen, thighs, and buttocks are most involved. Attend these classes regularly and you can significantly reduce the volume of such problem areas.

For many women, on the contrary, the bulk of fat is concentrated in the upper torso, neck and arms. Flamenco will cope with this problem perfectly and will give grace to your movements.

Ballroom dancing is suitable not only for young people, but also for older people, since it is more gentle on the stress on the heart.

The unfading step always finds its fans. This dance develops the sense of rhythm and hearing, but at the same time helps to train the muscles in the buttocks and legs.

Look at the Brazilian carnival, what amazing figures the dancers have at the sambadrome. If you want the same shape for yourself, take up studying samba dance.

How to help a teenager lose weight

The ability to move and bear loads changes significantly with age. An elderly person cannot repeat the movements that are easily given to a teenager. Therefore, if your child is inclined to be overweight, take him to modern dancing, for him this is the best dance for weight loss.

Go-go, break dancing, contemporary - these are dances that will interest your child, because they are fashionable and full of spectacular dance movements. They will perfectly help your child solve the problem of excess weight and will significantly increase his authority among his peers.

It is important to pay attention to the diet of a person who wants to lose weight; it will be enough to reduce the amount of sweet foods consumed and not overeat.

Dancing is an excellent method of losing weight with health benefits, which will only bring you pleasure. And the number of their varieties is such that everyone can choose to their taste. And study in a good mood, don’t miss lessons, remember that every day brings you closer to your dream - a beautiful, slender figure.

Video on the topic of the article

Trying to lose excess weight, many people agree to try out all sorts of diets, train in gyms or run in stadiums. Why not use dancing to lose weight? It turns out that there is such a direction. After all, any dance is movement, and active movements help you lose extra pounds. This is a kind of exercise, you just need to choose the right music and suitable dances.

At the same time, dancing does not require special training or any equipment, only your desire. Correctly selected dances can correct the figure, since each direction uses different muscle groups. Dancing for weight loss can be done in special sports complexes or at home.

The effects of dancing on the body

Scientists have proven that in an hour of dancing, a person’s brain produces the same amount of the happiness hormone endorphin as he would get from eating two bars of chocolate. And, as you know, a good mood helps improve metabolism in the body. During such exercises, the load on the vascular and lymphatic systems is reduced, regular exercises help strengthen the heart muscle, and calories are effectively burned. Those who love to dance live much longer than those who consider this activity a waste of time.

But you shouldn’t rely only on dancing. They can only speed up the process of losing kilograms and make it more enjoyable. Losing weight itself should occur through proper nutrition and adherence to a regimen.

What to choose?

What dances help you lose weight? Everything, but preference is recommended to give to single species. This is due to the fact that when working out in pairs, we train our memory and ability to interact with a partner more than our muscles. But various single compositions can “pump up” various muscles of the body.
The following dances will help you not only lose weight, but also develop flexibility and flexibility.

The eastern direction helps normalize metabolism in the body, helps get rid of extra pounds, strengthen the muscles of the shoulder girdle, abdominals and back. Plus, this type of dance has a beneficial effect on the female reproductive system. Loss – 450 kcal/hour.
Latin American rhythms. Very fiery and energetic. Fast rhythmic movements help get rid of extra pounds. During the training, you will use all muscle groups, which allows you to straighten your posture and pump up your abs. Loss – 900 kcal/hour.
Flamenco - helps to tone all the muscles of the legs and back. With regular exercise, the weight begins to return to normal, while the functioning of the cardiovascular and respiratory systems improves. Loss – 650 kcal/hour.
Modern jazz is a new direction that arose in America and brought together many movements of hip-hop, R&B, tap, break, etc. Very energetic movements require maximum endurance and dedication. This promotes rapid weight loss and development of all muscles of the body. Loss – 1000 kcal/hour.
Strip of plastic. Let’s say right away that these classes are not suitable for unprepared people. This direction includes Latin and Oriental elements, in addition, you will need “stretching”. They are also called erotic-acrobatic sketches. During training, all the muscles of the abdomen, buttocks, back, and legs are involved. Loss – 1200 kcal/hour.
Specially designed Zumba weight loss classes deserve special attention. Their founder is Colombian choreographer Beto Perez. It was he who, in the 80s of the last century, came up with the idea of doing various exercises based on incendiary Latin music. These classes are equated to cardio training, since Zumba movements have a beneficial effect on the human cardiovascular system. These weight loss activities promote weight loss, develop and strengthen the muscular system, and give you a good mood. Loss – 1000 kcal/hour.

How and where can you do it?

Depending on the chosen direction, you can find a suitable club in the city and sign up for a club there.
In some cities there are special fitness centers where you will be offered to develop a program for you personally, taking into account all the characteristics of your body.
Hire a personal trainer and work out with him at home or in a club.
Usually, at swimming pools and sports complexes, groups are recruited for those who want to lose excess weight with the help of Zumba, shaping, Latino and “East”.
The easiest thing is to find the disk “Dancing for weight loss. Video lessons" and study at home, in a calm environment.

Losing weight is fun

Do you want to know how to lose weight through dancing? To do this, you must adhere to the following rules.

Choose an activity that you enjoy.
Training should be regular. It is recommended to study in the morning or at lunch, for an hour and a half. In the first days, do not overload the body, otherwise the next day will be difficult.
An hour and a half before and after training, you should stop eating; you can drink any time you want.
If you are not confident in your abilities, it is better to turn to professionals, at least at first. For classes, you should choose the most comfortable clothes and shoes.
Refuse to exercise on “special women’s days”, during illnesses, if you have a headache or feel weak, or with an elevated body temperature.

That's all the rules. Do such exercises help you lose weight? The answer will be positive if, at the same time as regular exercise, you follow a daily routine, eat right or adhere to a non-strict diet and enjoy the exercises!

Dancing for weight loss at home are a fairly effective way to lose weight. By dancing, you not only eliminate extra pounds, but also make your figure more precise and beautiful. Today, many people sign up for weight loss classes at dance studios, where a professional instructor will explain and tell you how and what movements need to be done in order to achieve the desired effect. But, unfortunately, not everyone can afford it.

What dances help you lose weight quickly at home? These include oriental, Irish, Latin, Latin American and other types of dances. The first and last options train, the second has a positive effect not only on the stomach, but also on other parts of the body, the third is a set of movements that will help you lose extra pounds from the buttocks and thighs. Latin dancing will also help pump up your belly.

Absolutely everyone loves to dance. Some people do it better, some do it worse. But everyone can master a few steps. What dances should you do at home to lose weight quickly and without harm to your health? For example, it develops plasticity, and Latin American dances are quite energetic and rhythmic. Extra pounds will gradually disappear if you exercise regularly.

You should not practice dancing without prior preparation. Before starting classes, you need to warm up properly, warm up each muscle and only then start.

It is worth noting the following benefits of losing weight using a dance program at home:

Home training for weight loss can be done at any time convenient for you, and you do not have to adapt to the instructor and group, postponing your more important matters.
You won’t have to pay anything for this method of losing weight, since you will practice at home using videos on the Internet, and the classes will be effective.
All muscles take part in the dance process, so you don’t have to think about removing extra centimeters from your thighs separately and separately.
Dancing is a lot of fun; this activity will not only help you lose weight, but will also bring you a lot of pleasure.
In addition to a slender and toned stomach and other parts of the body, you will get healthy and strengthened muscles.
Dancing will help you relax.

In addition, during the classes you will master a lot of beautiful movements that you can later show off at any party. It is also worth noting that during dancing, blood circulation significantly improves, lymphatic drainage increases and thus, with the help of intense movements, excess fat deposits are burned. Below we have selected the most interesting dance styles that are perfect for losing weight.

Zumba

Belly dance

Salsa

Dance aerobics

Hip-hop

Irish step

So, with the help of dance exercises. It's not that difficult if you follow the instructor's advice. And it doesn’t matter whether you went to dance with a professional or just watch videos on the Internet. First, you need to carefully read the general recommendations for dancing.

Important rules before starting training:

Never begin active movements during training without prior preparation. First, warm up your muscles with special exercises, and only then start training.
Choose exactly the weight loss dance that you like. Irish, for example, helps to form correct posture, oriental and Latin movements help train the stomach, and so on.
Find the most suitable place for dancing. This could be a spacious living room or a large corridor; it is advisable that you see yourself in the mirror during training.
Eliminate all factors that irritate you. Turn off your phone, send your pet to another room, and it is advisable that you are alone at home, so no one will distract you.
The shoes and clothes you will dance in should be comfortable. If you are working out at home, wear socks (only if the floor in the house is not slippery), elastic shorts or leggings and a loose T-shirt.
If you have eaten beforehand, wait an hour or an hour and a half before you start moving.
For effective weight loss, turn on rhythmic fast music that you like.
Don’t expect phenomenal results from your first lesson, because at first not everything will work out, the main thing is to enjoy the process.

Anyone can learn to dance if they want. Therefore, remember that the main thing in this matter is numerous training sessions.

If you don’t know how much time you need to exercise to lose weight, then the best option is to exercise for 2 hours 3 times a week or 30 minutes 5 times a week. After training it is necessary. Just don't overdo it. Especially the first time.

On a note! There's no point in dancing if you open the refrigerator after class and start emptying it. Eat small portions 4-5 times a day, preferably healthy foods.

The biggest advantage of this method of losing weight is a great mood. After all, dancing classes charge you with energy for the whole day. With their help, you will not only lose weight, but also gain self-confidence.

Contraindications for dancing

If you want to quickly lose weight through dancing or fitness, you should know that these activities have a number of specific contraindications.

The main ones:

The presence of certain diseases (renal failure, cardiovascular diseases, chronic and similar). In this case, dancing can cause serious damage to your health.
Pregnancy and lactation period. During pregnancy, you should under no circumstances lose weight, especially exercise your abdominal muscles, as this is fraught with unpleasant consequences not only for you, but also for the baby. And during breastfeeding, playing sports is fraught with milk loss.
In case of problems with the respiratory system, dynamic dancing is not recommended, as it can aggravate the disease.
If you feel unwell, have a cold or have a high temperature, it is not recommended to dance.
During the menstrual cycle, you should not do physical activity, as you may experience bleeding or severe stomach pain.
Varicose veins, hernia, certain neoplasms, and vertebral displacement are obstacles to some dance movements.
If you have joint problems, scoliosis, have had knee injuries, or are first-degree obese, then pole dancing is not recommended for you.

Today there are many types of dances for weight loss. If you wish, you can take private lessons from a professional, study in a group, or study on your own at home. The main thing is to follow certain rules and have fun. And if you have certain contraindications, consult your doctor.

Thus, dancing is one of the most effective and enjoyable ways to lose weight. They not only help you get rid of extra pounds, but also have a positive effect on your health. So, you will look younger, fresher, fitter. Your muscles will be toned.

Note! If you feel worse after exercising, consult your doctor immediately.

In addition, a person who is into dancing will be able to impress anyone on the dance floor during a party or corporate event without any problems. And if you choose the type of dancing that you like most, then the exercises will bring pleasure and improve your mood. And the main thing is that you don’t have to exhaust yourself with unbearable diets or spend a long time in the gym.

Since ancient times, man has expressed himself by dancing. Dance is one of the most ancient forms of art; it is a way to tell people around them about their emotions, to perform a ritual; with the help of body movements, people even communicated with deities. Today, dance is a way to demonstrate your sexuality, a beautiful figure, and cheer yourself up. Many people prefer to dance with professionals in studios - this is not only an opportunity to improve their skills, but also to communicate with like-minded people. However, some women prefer dancing for weight loss at home, without prying eyes, allowing themselves to relax and be alone with their thoughts and emotions. In addition, not everyone can afford classes in studios; the reason for this may be a lack of time or financial capabilities.

Dance classes at home are a good way to lose extra pounds accumulated after childbirth, because a young mother cannot always leave her baby. Pleasant music and rhythmic body movements will lift the mood of both mother and baby. So, which dance to choose for weight loss, of course, the one you like: belly dancing will help you get rid of extra centimeters at the waist and strengthen your abs, fiery Irish dancing will make your legs and buttocks slender, and sexy strip dancing will use all the muscles.

Dancing is a good alternative to low-calorie diets. Their effectiveness for weight loss is confirmed by many experts, including psychologists. Moving to music always helps produce endorphins, elevate your mood and relieve stress, as opposed to the feeling of hunger that accompanies all diets. Stress accompanied by dieting is bad for your health. In terms of its effectiveness for weight loss, dancing can compete with fitness: in one dance lesson, as much fat is burned as during sports training. Each woman decides for herself which dance to prefer.

Oriental dances are the most feminine, and this is understandable; their benefits for weight loss can hardly be overestimated:

with their help, the muscles of the abdomen, butt and thighs are strengthened;
blood flow in the abdominal area increases;
intimate muscles are strengthened;
women's health improves, including reproductive function;
joints become more mobile, the spine strengthens.

The most energetic are hip-hop and break dancing, but not everyone can learn them. Zumba is a good cardio workout; with the help of such movements you can not only quickly lose weight, but also strengthen your heart muscle and increase your endurance. While dancing for weight loss, blood circulation improves, metabolism accelerates, muscles strengthen, calories are burned, and lymph is cleansed.

Incendiary Latin American movements are no less beneficial for health, with their help:

legs and hips are strengthened;
the fat layer on the abdomen decreases;
the silhouette becomes slender and feminine;
the walls of blood vessels are strengthened and blood circulation increases, which is a good prevention of varicose veins.

How to lose weight and have fun

Losing weight will be more productive during more rhythmic workouts. Before you decide which dances to do at home to lose weight, you can attend trial lessons in the studio, usually they are free. For those who don’t have time for this, we can recommend video tutorials.
In order to achieve results in losing weight, it is important to create comfortable conditions for this at home, namely:

choose a spacious place in the apartment so that furniture does not interfere;
prepare comfortable clothes and shoes;
choose suitable music;
It is better to spend the first lesson alone with yourself, so that no one confuses or distracts you.

It’s good if there is a mirror in the chosen place, it will help you practice movements and see imperfections. It’s better to turn off your phones; one call can change all your plans or distract you from your workout. The choice of clothes for dancing is of great importance; to set the mood and admire your reflection in the mirror, the outfit should be sexy and emphasize every movement, then the benefits of training will not only be for weight loss. Shoes are also of great importance; they should be comfortable and preferably not new, so as not to develop blisters. To create the mood when performing flamenco, you can decorate your hair with flowers; when performing oriental dance, a scarf tied to your hips will help. To achieve results in losing weight, it is recommended to dance at least 5 times a week, and the duration of the workout should be at least half an hour.

Tips for beginner dancers:

for weight loss it will be more effective if you do not empty the refrigerator immediately after training, you should eat no earlier than half an hour later and only healthy foods: protein and vegetables;
It is also not recommended to eat before the start of classes; it is better to do this an hour before the dance;
Energy drinks, such as green tea with ginseng or coffee without sugar, will help you master difficult movements and cope with the load.

If at first everything doesn’t work out, there is no need to be upset; in the next workout, the movements will be more confident and the muscles will be stronger.

Caution doesn't hurt

Despite all the benefits of dancing for the body, you should be careful with their choice, since each type has its own contraindications. The choice of dancing for weight loss should be influenced by the attending physician; he will tell you what type of training is suitable in a particular case.

Fast Latin dances, as well as Zumba, hip-hop and break are contraindicated:

for cardiac pathologies;
asthmatics;
hypertensive patients;
if you have spinal problems.

with venous insufficiency;
in the presence of gynecological diseases of an acute inflammatory nature or oncological ones;
if there is a displacement of the spine or hernia.

People who have a history of:

scoliosis;
joint and ankle injuries;
severe obesity.

You should not engage in any type of dancing during pregnancy, during acute respiratory diseases accompanied by an increase in body temperature, and if limb cramps have previously been observed. For everyone else who wants to lose weight, welcome to the dance floor at home!

Making a choice is quite difficult

If you have never practiced before, it is difficult to make a choice and decide which dances will help you lose weight quickly. In fact, any dance will help you lose weight, the main condition is regularity of classes.

Single exercises will help you get rid of excess weight better than double exercises. This is explained by the fact that during paired training you have to focus on your partner and his movements, while during individual training, attention is paid to how the muscles of the body work. What to look for when choosing? In terms of which zone you need to lose weight and which muscle groups you need to strengthen, you shouldn’t forget about personal preferences.

Belly dancing is suitable for those women whose problem area is the stomach and who want to strengthen the muscles of the arms and back;
rhythmic Latin American dancing helps strengthen all muscles - this is the most reliable way to lose weight, but when choosing them, contraindications should be taken into account;
flamenco for graceful and passionate women, it will help improve the tone of the leg muscles and strengthen the buttocks;
strip plastic consists of elements of Latin American and oriental dances, with its help you can not only demonstrate your sexuality, but also get rid of your belly, strengthen your back and tighten your buttock muscles.

Any movement improves health and strengthens certain muscle groups, but for women the best way to lose weight and create a beautiful silhouette is belly dancing.

The advantage of belly dancing is that it does not require any special conditions to perform its most feminine movements. So, for example, to perform a strip dance you need a pole, for flamenco you need special shoes. The main factor for performing belly dance correctly is the ability to keep the body in balance. Mastering oriental movements is not so difficult; video lessons will help. You can make the right choice in favor of any of the directions only by trying its movements and feeling inspired. Home dance classes are not competitive demonstrations, so don’t be upset if your movements turn out awkward. Regular training will help you gain experience, and then excess weight will disappear, your gait will become graceful, your back will be straight, and a mischievous twinkle will appear in your eyes.

If you are a woman of any age, you must dance. Believe me, you can get tremendous pleasure from this activity. In this article we discuss which dances help you quickly lose weight, become attractive and healthy.

Zumba for weight loss

Dance gymnastics is equal to dancing and has a huge number of fans around the world, as it provides intense aerobic exercise and helps to work out several important muscle groups at once. A harmonious dance consists of energetic jumping, spectacular hip movements, beautiful steps and simple turns. During the training, girls are charged with energy and do not feel tired.

Plastic Zumba incorporates the components of exciting Latin American dances; this direction includes several subtypes. A woman can choose the classic version or take up more complex dances that combine diverse loads. The main guarantor of success is systematic, well-organized classes. Typically, a workout is preceded by a light warm-up to warm up the muscles. You will be surprised how harmoniously Zumba combines simple movements and strength elements. Girls do not notice the efforts made and perform all movements with ease and pleasure.

Fitness performed to rousing music was transformed into an amazing dance by the brilliant Colombian fitness instructor Alberto Perez. A surprisingly interesting style of Zumba is a mixture of different dance styles, such as calypso, salsa, flamenco, merengue, rumba, cumbia, mamba. The main goal of the classes is to achieve an ideal figure without excess weight. Good cardio loads, flexibility, strengthening of the cardiovascular system, improved mood, muscle growth, increased performance - you will get all this by choosing Zumba.

If you try, you are guaranteed to burn about a thousand calories in one session.

Zumba dance

Strip dancing for weight loss

If you don't know which direction to choose, then contact a good fitness instructor or dance teacher. The specialist will tell you which dances help you lose weight quickly, and will also help you choose the best option taking into account your lifestyle, desired goals and physical characteristics. With the right approach to strip dancing, you will have a chance to strengthen your entire muscle mass, burn a huge amount of calories, gain sexuality, femininity and unshakable self-confidence.

During exercise, the muscles of the chest, buttocks, arms, abdomen, and legs work intensely. Erotic dances are not at all vulgar, there is no obscenity in them, everything happens very aesthetically. This dance style does not involve nudity, which cannot be said about striptease. Performing flexible, sensual movements will make you feel great. A beautiful strip dance is woven from elements of classical ballet, Latin American dances are introduced into it, there are components of oriental dance, and there are also inclusions of modern jazz. Don't be shy about taking a strip dance class, you won't regret the skills you've acquired. The wonderful acting potential of your personality will be revealed, dancing will give you a feeling of overall harmony with yourself, and will also very soon cultivate true femininity.

Taking a closer look at the girls who are actively involved in strip dancing, you will notice that their figure has significantly improved, their appearance has become more attractive, and their character has developed a special charm. After just a few lessons, the girls’ waist size decreases and their image changes dramatically. There is unrivaled self-confidence. You will definitely lose weight and strengthen your entire body. Not only those with a thin physique are invited to strip dance; they are happy to take on overweight ladies, because they will soon become slim.

It is known that a session of proper exercise burns about 500 calories.

strip dance

Breakdancing and hip-hop for weight loss

Hip-hop dancing is suitable for a powerful attack on excess fat deposits. Classes develop flexibility, add endurance, and help to form an impeccable physical shape. Breakdancing is one of the leaders in energy consumption, however, not everyone can move correctly and beautifully; this is a real skill that can be developed through constant practice.

You have a choice of one of two directions. One of them is called lower extreme and is characterized by performing power tricks and acrobatic techniques in a space as close as possible to the floor. The second direction is the so-called upper breakdancing, where the main attention is paid to the plasticity of the body, the dancers fantastically move in space and show breathtaking body movements.

Practice shows that fast breakdancing, filled with acrobatic elements, promotes weight loss, gives excellent body flexibility, teaches artistry and maintaining balance in the most incredible positions. This dance came to us from America, it was created by figures of the hip-hop subculture. We recommend breakdancing as a win-win way to lose excess weight. But in order to join the hip-hop dance movement, appropriate physical data is required.

Breakdancing in one session helps burn from 200 to 1000 calories.

break dance

Beautiful physical activity effectively relieves stress and adds stress resistance, instantly increases self-esteem, instills true love for your own body, perfectly strengthens the immune system, and significantly speeds up metabolism. There are a lot of advantages, you can’t count them all. Dance to your heart's content.